Warm up

3 rounds, increasing pace throughout:
250m row
20 walking lunges
15 air squats
10 down-ups

Tempo Front Squat

3×5 at 40% with 33X1 tempo
Note: tempo is 3 sec down, 3 sec pause in the hole, up fast and go again

Push Presses

3×5 with 2 sec pause in the dip before each rep

Conditioning

3 rounds, 1 min per station, for max reps, rotating through “fight gone bad style”:
Single DB Push presses 50/35 lbs (switch arm as desired)
Burpees
Hang power cleans 75/55 lbs
Ski erg calories
Single DB goblet lunges 50/35 lbs
Rest

EVF360

Part A
In 16 min, perform 3-4 rounds of the following:
20 alternating double DB floor wipers
20 DB plank pull throughs
20 seated alternating DB shoulder presses (hold the other DB in front rack position and alternate arms on the press)
10 double KB front rack squats

Part B
3 rounds, 1 min per station, for max reps, rotating through “fight gone bad style”:
Single DB Push presses 50/35 lbs (switch arm as desired)
Burpees
Russian KBS 24/16 kg
Ski erg calories
Single DB goblet lunges 50/35 lbs
Rest